Chapter 13: the rest of the vitamins and minerals Flashcards
where is a lot of Magnesium found
50-60% of the body’s magnesium is found in the bones
functions of magnesium
-a mineral found in bone structure
-cofactor for over 300 enzyme systems
-required for ATP, DNA and proteins
-supports the vit D metabolism, muscle contraction, and blood clotting
best sources of magnesium
legumes, breakfast cereal with high fibre, tofu with calcium salt, spinach , red cabbage, broccoli, red bell pepers
too high magnesium consumption
no toxicity from food, too much supplements cause diarrhea, nausea, cramps, dehydration
not enough magnesium
hypomagnesisemia can result in low blood calcium and osteoporosis
fluoride
trace mineral, 99% of the body’s fluoride ca be found in the teeth and the bones
functions of fluoride
-development and maintenance of teeth and bones
-combines with calcium and phosphorus to protect teeth from bacteria
recommended intake of fluoride
AI varies by gender and increases with age, ranging from 1-4 mg/day
Sources of fluoride
fluoridated dental products, fluoridated water
too much fluoride
fluorosis creates porour tooth enamel, teeth become stained and pitted
not enough fluoride
cavities
Vitamine K
fat soluble vitamin store in the liver
Forms of vitamin K
Phylloquinone, menaquinone
phylloquinone
plant form of vitamin K, primary dietary form
Menaquinone
form of vit K produced by bacteia in the large intestine
functions of vitamin K
bone metabolism and blood coagulation
recommended intake of vit K
No RDA for vitamin K, AI values for men are 120 ug/day for men and 90 ug/day for women
sources of vitamin k
Synthesized by bacteria in the large intestine, green leafy vegetables, vegetable oils
too much vit K
not even toxic at 500x the RDA so there are a few problems with the dosage
not enough vit K
reduced blood clotting, excessive bleeding, can occur with diseases that disturb absorption of fat in the small intestine
